Polycystic Ovary Syndrome (PCOS) is a health condition that affects women. PCOS is a complex hormonal disorder that affects the reproductive system. Although there is no permanent cure for it, there are many ways to manage it and reduce complications.
PCOS causes irregular periods, high levels of androgens (male hormones), and various other health conditions. The underlying cause of PCOS is insulin resistance. It increases androgen levels and interferes with normal ovarian function. Once diagnosed, one needs to make several lifestyle changes.
Lifestyle and daily routines greatly influence the basic well-being of our body. Proper sleep, good diet and exercise should be practiced. It is also important for those with PCOS to follow a proper diet. Let’s see what kind of diet to follow to reduce the symptoms of PCOS.
1. Focus on a high-fiber diet: Eat foods high in fiber-rich fruits and vegetables, whole grains, and legumes. Fiber aids digestion and is effective in combating insulin resistance. It also supports gut health and hormone balance. Try to include 35-40 grams of fiber in your diet per day.
2. Include healthy fats: You should include healthy fats in your diet. This can help you feel more satisfied after meals, as well as help you lose weight and deal with other symptoms of PCOS. Examples of healthy fats include soaked nuts, roasted seeds, avocado, olive oil, ghee, and coconut oil.
3. Get more plant-based protein: Eating 60-80 grams of protein improves glucose and insulin response. It helps you feel full, increases postprandial thermogenesis, and reduces the risk of belly fat. Healthy plant-based protein includes lentils, peas, amaranth, beans, nuts, and seeds.